It can be challenging to stay fit when working a 9 to 5 office job. Your metabolism suffers when you spend long hours in front of a computer screen. The swivel chair makes walking almost unnecessary greatly reducing the amount of physical activity taken throughout the day. Don’t let your office job hold you back from achieving your fitness goals. Read below for some great tips to stay active at work.
1 – Increase your daily steps. There are many ways to increase your steps taken throughout the day. Park farther away from the entrance so that you can maximize steps on your way to and from the office. Use a bathroom located on the other side of the building or up a flight of stairs if possible. Take a walk to your favorite lunch spot during your break or just go for a stroll around the building. Try to get away from your screen every 2 hours or so and move around a bit. You can use a Fitbit or pedometer to track your steps. Check them throughout the day to see your progress. You can even try to get a friendly competition going with your co-workers to see who can walk the most each day. No matter how you choose to get your steps in, it is important to get up and be active throughout the day.
2 - Skip the elevator and take the stairs. Don’t be that person that jumps in the elevator to go up or down one level. Make the choice to take the stairs instead. If you are going too many flights to walk, take the elevator to 1 or 2 levels below your final destination. Once you get off the elevator walk up the last few flights of stairs. Studies have shown that increased stair climbing can reduce your risk of heart attack and prevent weight gain in some individuals.
3 – Start a run club at work. Make working out at lunch fun again by starting a run group that meets a few days a week. By running with others at work you get to spend some time socializing plus get in an effective workout without taking away from your personal time before or after work. There are also many great health benefits of running such as increased lung function, reduced risk of a heart attack, weight loss, and a great way to tone your legs.
4 – Invest in a ball chair or sit on a yoga ball. Instead of sitting on your typical chair, use a ball chair or a yoga ball instead. Both options can increase core strength which improves your balance and posture. This is a great way to work out your core muscles without having to do any sit ups.
5 – Drink plenty of water. Don’t underestimate the importance of staying hydrated throughout the day especially when trying to lose weight. Dehydration can lead to feelings of fatigue. When you feel tired, you will be less active and less productive. Drinking water throughout the day can also reduce your tendency to snack. Water fills up your stomach causing you to feel full. Drink before and after meals to curb your tendency to snack.
There are many great ways to stay fit while working your 9 to 5 office job. Try the tips above or get creative and make up your own workouts. Either way, make it a point to stand up and be active throughout your day.